2018APR30 (OTC4 D3A.W2.C1)

Back Squat:
20 x (3)3
53 x (3)2
78 x 3
93 x 3
108 x 3
128 x 5 (5:5:242)
139 x 5 (5:10:247)
144 x 5 (5:15:252)
147 x 5 (5:20:257)
149 x 5 (5:25:262)

149kg x 5 Back Squat

Reverse Hyper (Roller) + Pull Up:
((150 x 20) + (bw x 7))1
((155 x 20) + (bw x 7))1
((160 x 20) + (bw x 7))1

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (2.5 x 20))3

2018APR29 (OTC4 D2B.W2.C1)

Press in Dip:
20 x (3)2
32 x (3)2
42 x 3
52 x 3 (3:3:123)
62 x 3 (3:6:126)
64 x 3 (3:9:129)
65 x 3 (3:12:132)

18" Block Clean Pull + Clean + Front Squat:
20 x (3+3+3)2
35 x (3+3+3)2
55 x (3+3+3)1
75 x (3+3+3)1 (9:21:141)
90 x (3+3+3)1 (9:30:150)
105 x (3+3+3)1 (9:39:159)
113 x (3+3+3)1 (9:48:168)
114 x (3+3+3)1 (9:57:177)
115 x (3+3+3)1 (9:66:186)
116 x (3+3+3)1 (9:75:195)

116kg 18" x 3 Clean Pull + 3 Clean + 3 Front Squat

Power Clean + Power Jerk:
75 x (1+1)3 (6:81:201)
90 x (1+1)3 (6:87:207)
105 x (1+1)3 (6:73:213)
113 x (1+1)3 (6:79:219)
114 x (1+1)3 (6:85:225)
115 x (1+1)3 (6:91:231)
116 x (1+1)3 (6:97:237)

2018APR28 (OTC4 D2A.W2.C1)

Front Squat:
20 x (3)2
53 x (3)2
73 x 3
93 x 3
113 x 5 (5:5:105)
116 x 5 (5:10:110)
119 x 5 (5:15:115)
122 x 5 (5:20:120)

122kg x 5 Front Squat

Reverse Hyper (Roller) + Bent Over Alt Kettlebell Row:
((140 x 20) + (24 x 10 L/R))1
((140 x 20) + (28 x 10 L/R))1
((140 x 20) + (32 x 10 L/R))1

Standing Plate Cuban Curl:
2.5 x (20)2

2018APR27 (OTC4 D1B.W2.C1)

Press in Snatch:
20 x (3)2
27.5 x 3
40 x 3 (3:3:28)
41 x 3 (3:6:31)
42.5 x 3 (3:9:34)

Snatch Pull + Snatch:
53 x (3+3)1
64 x (3+3)1 (6:15:40)
76 x (1+1)3 (6:21:46)
89 x (1+1)3 (6:27:52)
95 x (1+1)3 (6:33:58)
97 x (1+1)3 (6:39:64)
99 x (1+1)3 (6:45:70)
101 x (1+1)3 (6:51:76)

101kg Snatch Pull + Snatch

Power Snatch + Overhead Squat:
76 x (1+1)3 (6:57:82)
79 x (1+1)3 (6:63:88)
82 x (1+1)3 (6:69:94)
85 x (1+1)3 (6:75:100)

Standing Plate Cuban Curl + Tricep Pushdown:
((2.5 x 20) + (20 x 20))3

Box Jump:
24" x 5
30" x 4
36" x 3
42" x (2)3

2016APR26 (REST)

Rest:

- It's my wife's birthday, so naturally I'll be taking a day off to celebrate!

2018APR25 (OTC4 D1A.W2.C1)

Back Squat:
20 x (3)3
47 x (3)2
67 x 3
87 x 3
107 x 3
128 x 5 (5:5:5)
138 x 5 (5:10:10)
143 x 5 (5:15:15)
146 x 5 (5:20:20)
148 x 5 (5:25:25)

148kg x 5 Back Squat

Reverse Hyper (Roller) + Quad Temper:
((150 x 20) + (Pin x 2 min))3

Kettlebell Alternating Bent Row + Standing Band Victory Raise:
((24 x 6) + (Green x 10))3

2018APR24 (OTC4 D4B.W1.C1)

Press in Dip:
20 x (3)5
51 x 3 (3:3:259)
61 x 3 (3:6:262)
63 x 3 (3:9:265)
64 x 3 (3:12:268)

Clean Pull + Clean + Front Squat:
20 x (3+3+3)1
55 x (3+3+3)2
75 x (3+3+3)1 (9:21:277)
90 x (3+3+3)1 (9:30:286)
105 x (3+3+3)1 (9:39:295)
108 x (3+3+3)1 (9:48:304)
110 x (3+3+3)1 (9:57:313)

110kg x 3 Clean Pull + 3 Clean + 3 Front Squat

Power Clean + Power Jerk:
55 x (1+1)3
75 x (1+1)3 (6:63:319)
90 x (1+1)3 (6:69:325)
105 x (1+1)3 (6:75:331)
108 x (1+1)3 (6:81:337)
110 x (1+1)3 (6:87:343)

Standing Plate Cuban Curl + Quad Temper:
((2 x 20) + (Pin x 1 min))1
((1.5 x 20) + (Pin x 1 min))1
((1 x 20) + (Pin x 1 min))1
((.5 x 20) + (Pin x 1 min))1

* Notes:

- The clean complex was death!

2018APR23 (OTC4 D4A.W1.C1)

Front Squat:
20 x (3)2
60 x (3)2
75 x 5
90 x 5
105 x 5 (5:5:246)
110 x 5 (5:10:251)
115 x 5 (5:15:256)

115kg x 5 Front Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 10))1
((145 x 20) + (bw x 6))1
((150 x 20) + (bw x 4))1

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (2.5 x 20))1

2018APR22 (OTC4 D3B.W1.C1)

Press in Snatch:
20 x (3)2
31 x 3
39 x 3 (3:3:193)
40 x 3 (3:6:196)
41 x 3 (3:9:199)

Snatch Balance:
20 x 3
51 x 3
64 x 3 (3:12:202)
76 x 3 (3:15:205)
89 x 3 (3:18:208)
91 x 3 (3:21:211)

Snatch (No Feet):
20 x 3
53 x 3
64 x 3 (3:24:214)
76 x 3 (3:27:217)
89 x 3 (3:30:220)
91 x 3 (3:33:223)
93 x 3 (3:36:226)

93kg x 3 Snatch (No Feet)

18" Block Snatch Pull (No Strap):
103 x 5 (5:41:231)
106 x 5 (5:46:236)
109 x 5 (5:51:241)

Box Jump + Standing Plate L Fly + Standing Plate Cuban Curl:
((24" x 3) + (2 x 10) + (2 x 10))1
((30" x 3) + (1.5 x 15) + (1.5 x 15))1
((36" x 3) + (1 x 20) + (1 x 20))1
((42" x 3) + (.5 x 25) + (.5 x 25))1

2018APR21 (OTC4 D3A.W1.C1)

Back Squat:
20 x (3)2
60 x 5
80 x 5
112 x 5 (5:5:175)
130 x 5 (5:10:180)
132 x 5 (5:15:185)
134 x 5 (5:20:190)

134kg x 5 Back Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 5))1
((145 x 20) + (bw + 5 x 5))1
((150 x 20) + (bw + 10 x 5))1

Standing Plate L Fly + Standing Plate Cuban Curl + Standing Band Tricep Pushdown:
((.5 x 20) + (.5 x 20) + (Green x 25))1
((1 x 20) + (1 x 20) + (Green x 25))1
((1.5 x 20) + (1.5 x 20) + (Green x 25))1

2018APR20 (OTC4 D2.W1.C1)

Press in Dip:
20 x (3)3
30 x (3)2
40 x 3
50 x 3 (3:3:86)
60 x 3 (3:6:89)
61 x 3 (3:9:92)
62 x 3 (3:12:95)

18" Block Power Clean + Power Jerk:
55 x (1+1)3
75 x (1+1)3 (6:18:101)
90 x (1+1)3 (6:24:107)
105 x (1+1)3 (6:30:113)
108 x (1+1)3 (6:36:119)
110 x (1+1)3 (6:42:125)

18" Block Clean Pull + Clean + Front Squat:
55 x (3+3+3)1
75 x (3+3+3)1 (9:51:134)
90 x (3+3+3)1 (9:60:143)
105 x (3+3+3)1 (9:69:152)
108 x (3+3+3)1 (9:78:161)
110 x (3+3+3)1 (9:87:170)

110kg 18" 3 Block Clean Pull + 3 Clean + 3 Front Squat

* Notes:

- I forgot how absolutely brutal, physicially and mentally, these complexes are.  I wanted to die.

2018APR19 (OTC4 D1B.W1.C1)

Press in Snatch:
20 x (3)2
30 x 3
38 x 3 (3:3:23)
39 x 3 (3:6:26)
40 x 3 (3:9:29)

18" Block Power Snatch + Overhead Squat:
52 x (3+3)1 (6:15:35)
65 x (3+3)1 (6:21:41)
75 x (3+3)1 (6:27:47)
77 x (3+3)1 (6:33:53)

18" Block Snatch Pull + Snatch:
65 x (1+1)3 (6:39:59)
75 x (1+1)3 (6:45:65)
88 x (1+1)3 (6:51:71)
90 x (1+1)3 (6:57:77)
92 x (1+1)3 (6:63:83)

92kg 18" Block Snatch Pull + Snatch

Box Jump + Standing Plate L Fly + Standing Plate Cuban Curl:
((18" x 3) + (1.25 x 20) + (1.25 x 20))1
((24" x 3) + (1.5 x 20) + (1.5 x 20))1
((30" x 3) + (1.75 x 20) + (1.75 x 20))1
((36" x 3) + (2 x 20) + (2 x 20))1

Standing Band Tricep Pushdown:
Green x (20)3

2018APR18 (OTC4 D1A.W1.C1)

Back Squat:
20 x (3)2
58 x 5
78 x 5
110 x 5 (5:5:5)
128 x 5 (5:10:10)
130 x 5 (5:15:15)
132 x 5 (5:20:20)

132kg x 5 Back Squat

Reverse Hyper (Roller) + Pull Up:
((140 x 20) + (bw x 7))3

* Notes:

- I'm not planning on competing until the fall, so what's the point of beating the hell out of myself with a Bulgarian-ish program?  Time to switch back to a more reasonable, Russian program while trying to drop some weight from the recent vacation to Mexico.  "Slow and steady" must be my mantra for the next 4 months.

2018APR17 (BUL D4.W1.C1)

18" Block Clean Pull + Clean + Power Jerk:
20 x bar work
54 x (1+1+1)10
74 x (1+1+1)5
94 x (1+1+1)3 (9:9:67)
114 x (1+1+1)2 (6:15:73)
124 x (1+1+1)1 (3:18:76)
129 x (1+M+0)1 (1:19:77)
129 x (1+1+M)1 (2:21:79)

124kg 18" Block Clean Pull + Clean + Power Jerk

* Notes:

- Piss poor performance today.

2018APR16 (BUL D3.W1.C1)

Front Squat:
20 x (3)2
42 x (3)2
63 x (3)2
83 x 3
103 x 3 (3:3:46)
123 x 3 (3:6:49)
143 x 3 (3:9:52)
123 x (2)3 (6:15:58)

143kg x 3 Front Squat

Reverse Hyper (Roller) + Behind Neck Snatch Press:
((140 x 20 + (20 x 6))3

Quad Temper + Standing Plate L Fly + Standing Plate Cuban Curl:
((Pin x 2 min) + (1.5 x 10) + (1.5 x 20))3

2018APR15 (BUL D2.W1.C1)

18" Block Snatch:
20 x bar work
50 x (1)10
70 x (1)5
90 x (1)3 (3:3:18)
100 x (M)2
80 x 1 (1:4:19)
85 x 1 (1:5:20)
90 x 1 (1:6:21)
95 x M
95 x 1 (1:7:22)
97.5 x 1 (1:8:23)
100 x 1 (1:9:24)
102.5 x C/M
82.5 x 1 (1:10:25)
85 x 1 (1:11:26)
87.5 x 1 (1:12:28)
90 x 1 (1:13:29)
92.5 x 1 (1:14:30)
95 x 1 (1:15:31)
97.5 x 1 (1:16:32)
100 x 1 (1:17:33)
101 x 1 (1:18:34)
102 x (M)2

101kg 18" Block Snatch

Snatch Pull:
111 x (3)3 (9:27:43)

2018APR14 (BUL D1.W1.C1)

Back Squat:
20 x (3)3
50 x 3
70 x 3
103 x 3
123 x 3 (3:3:3)
153 x 3 (3:6:6)
173 x 3 (3:9:9)
153 x (2)3 (6:15:15)

173kg x 3 Back Squat

Reverse Hyper (Roller) + Pull Up:
((150 x 20) + (bw x 7))1
((160 x 20) + (bw x 7))1
((170 x 20) + (bw x 6))1

Quad Temper + Standing Plate Cuban Curl:
((Pin x 2 min) + (1.5 x 20))3

2018APR13 (CON D4.W4.C7) * DELOAD/RELOAD

Snatch:
20 x bar work
51 x (1)5
71 x (1)3 (3:3:102)
91 x (1)2 (2:5:104)
101 x 1 (1:6:105)
111 x (M)5

110kg Snatch

Clean + Power Jerk:
20 x bar work
61 x (1+1)2
81 x (1+1)1 (2:8:107)
101 x (1+1)1 (2:10:109)
121 x (1+1)1 (2:12:111)
131 x (1+1)1 (2:14:113)

131kg Clean + Power Jerk

Snatch:
50 x (1)2
70 x 1 (1:15:114)
90 x 1 (1:16:115)
110 x M
110 x 1 (1:17:116)

* Notes:

- Snatches were a complete shit-storm and I stalled at 111kg, but after knocking out a 131kg clean + power jerk, I decided to redo the snatches; ultimately, ending the day with 110kg.

2018APR12 (REST)

Rest:

- Too many errands to run along with being in dire need of a break, so today is a rest day.

2018APR11 (CON D3.W4.C7) * DELOAD/RELOAD

Back Squat:
20 x (3)2
52 x (3)2
72 x (3)2
102 x 3
122 x 3 (3:3:75)
142 x 3 (3:6:78)
152 x 3 (3:9:81)
162 x 3 (3:12:84)
172 x 3 (3:15:87)

172kg x 3 Back Squat

Press + Pull Up:
((20 x 3) + (bw x 3))2
((50 x 3) + (bw + 5 x 3)1 (3:18:90)
((55 x 3) + (bw + 10 x 3)1 (3:21:93)
((60 x 3) + (bw + 15 x 3)1 (3:24:96)
((65 x 3) + (bw + 20 x 3)1 (3:27:99)

Reverse Hyper (Roller) + Quad Temper:
((150 x 20) + (Pin x 2 min))1
((160 x 20) + (Pin x 2 min))1

2018APR10 (CON D2B.W4.C7) * DELOAD/RELOAD

24" Block Power Clean + Push Jerk:
20 x bar work
40 x (1+1)5
60 x (1+1)3
80 x (1+1)2
100 x (1+1)1 (2:2:47)
110 x (1+1)1 (2:4:49)
120 x (1+1)1 (2:6:51)
127.5 x (1+1)1 (2:8:53)
135 x (1+1)1 (2:10:55)
143 x C
143 x (1+M)1 (2:11:56)
143 x (M)2
123 x (1+1)1 (2:13:58)
130 x (1+1)1 (2:15:60)
137 x (M)2
115 x (2+2)3 (12:27:72)

135kg 24" Block Power Clean + Push Jerk

Banded Standing Lateral Tear Aways + Banded Standing Tricep Pushdown:
((Green x 10) + (Green x 20))3

2018APR09 (CON D2A.W4.C7) * DELOAD/RELOAD

Front Squat:
20 x (3)3
53 x (3)2
73 x (3)2
93 x 3 (3:3:39)
113 x 3 (3:6:42)
133 x 3 (3:9:45)

133kg x 3 Front Squat

Reverse Hyper (Roller) + Banded Standing Reverse Pec Deck + Quad Temper:
((140 x 20) + (Green x 20) + (Pin x 2 min))2

2018APR08 (CON D1B.W4.C7) * DELOAD/RELOAD

24" Block Snatch:
20 x bar work
40 x (3)2
50 x 3
60 x 2
70 x 2 (2:2:17)
80 x 1 (1:3:18)
90 x M
90 x 1 (1:4:19)
100 x 1 (1:5:20)
105 x (M)2
85 x 1 (1:6:21)
92.5 x M
92.5 x 1 (1:7:22)
100 x M
100 x 1 (1:8:23)
104 x M
104 x 1 (1:9:24)
107 x (M)2
87 x 1 (1:10:25)
92 x 1 (1:11:26)
97 x 1 (1:12:27)
102 x M
102 x 1 (1:13:28)
105 x M
105 x 1 (1:14:29)
107 x M
107 x 1 (1:15:30)
109 x (M)2
89 x (2)3 (6:21:36)

107kg 24" Block Snatch

* Notes:

- The damage from vacationing is evident today.

2018APR07 (CON D1A.W4.C7) * DELOAD/RELOAD

Back Squat:
20 x (3)2
52 x (3)2
72 x 3
99 x 3
119 x 3 (3:3:3)
139 x 3 (3:6:6)
149 x 3 (3:9:9)
159 x 3 (3:12:12)
169 x 3 (3:15:15)

169kg x 3 Back Squat

Reverse Hyper (Roller):
140 x 20
150 x 20
160 x 20

Quad Temper + Banded Standing Victory Raise:
((Pin x 2 min) + (Green x 20))3

* Notes:

- Today was my first day back in the squat rack in over a week, and it wasn't as bad as I'd anticipated. I got up to 169kg for a triple!  I'm gonna feel this tomorrow!

2018APR06 (REST) * CANCUN VACATION

Rest:

- Not exactly a "rest day" considering I've been up since 0300 to make a 0645 flight out of Cancun.  The vacation is officially over and it's time to get my ass back into gear.  Taking a full week away from the platform was a great idea.  I feel -- for the first time in ages -- pain free.  Now, I need to figure out a way to drop all this weight that I gained from my overindulgence.

2018APR05 (REST) * CANCUN VACATION

Rest:

- Last full day in Cancun with the family.  Spent the entire day at the pool, swimming, eating, drinking and enjoying the warm 85 degree weather; but, I'm looking forward to returning home to Kentucky.  Vacations are exhausting!

2018APR04 (REST) * CANCUN VACATION

Rest:

- Got to swim with dolphins today.  The vacation is going great but it's also extremely tiring.  I might need a vacation after my vacation.

2018APR03 (REST) * CANCUN VACATION

Rest:

- Too many drinks and eats! I'm turning into a fat pig!

2018APR02 (REST) * CANCUN VACATION

Rest:

- Another day of rest and relaxation.

2018APR01 (REST) * CANCUN VACATION

Rest:

- Happy Easter and April Fool's Day from Cancun!